10 Best Alternating Deltoid Raise Alternatives for Limited Equipment

The Alternating Deltoid Raise is done standing with dumbbells. Ranked closest by our scoring: the Kneeling Arm Drill.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Alternating Deltoid Raise

Alternating Deltoid Raise
Primary muscle
Shoulders
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation
How to perform Alternating Deltoid Raise
  1. In a standing position, hold a pair of dumbbells at your side.
  2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
  3. Return the weights to your side.
  4. On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
  5. Return the weights to the starting position and continue alternating to the front and side.
Filter Alternating Deltoid Raise alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Alternating Deltoid Raise Alternatives

10 substitutes, ranked by how closely each one matches the Alternating Deltoid Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Kneeling Arm Drill

    1. Kneeling Arm Drill

    58% match
    • Shoulders
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the shoulders with bodyweight alone.

    How to perform this exercise
    1. This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
    2. Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
    3. As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
    4. Switch knees and repeat.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: shoulders, the same as the Alternating Deltoid Raise
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  2. Linear Acceleration Wall Drill

    2. Linear Acceleration Wall Drill

    39% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the hamstrings rather than the shoulders.

    How to perform this exercise
    1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
    2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
    3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
    4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: hamstrings, not shoulders
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Alternating Deltoid Raise
  3. Push-up (Wall)Play demonstration

    3. Push-up (Wall)

    36% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the pectorals rather than the shoulders.

    How to perform this exercise
    1. Stand facing a wall, about arm's length away.
    2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
    3. Step back with your feet, keeping them hip-width apart.
    4. Engage your core and keep your body in a straight line from head to heels.
    5. Bend your elbows and lower your chest towards the wall, keeping your body straight.
    6. Pause for a moment, then push yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, not shoulders
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Alternating Deltoid Raise
    • Balance: easier to stay steady on than the Alternating Deltoid Raise
  4. Archer Push UpPlay demonstration

    4. Archer Push Up

    36% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart.
    2. Extend one arm straight out to the side, parallel to the ground.
    3. Lower your body by bending your elbows, keeping your back straight and core engaged.
    4. Push back up to the starting position.
    5. Repeat on the other side, extending the opposite arm out to the side.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: pectorals, not shoulders
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  5. Left Hook. BoxingPlay demonstration

    5. Left Hook. Boxing

    35% match
    • Delts
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the delts rather than the shoulders.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Keep your left hand up to protect your face and your right hand by your chin.
    3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
    4. Twist your torso and engage your core muscles to generate power in the punch.
    5. Snap your arm back to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, not shoulders
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Alternating Deltoid Raise
    • Balance: harder to stay steady on than the Alternating Deltoid Raise
  6. Shoulder Tap Push-upPlay demonstration

    6. Shoulder Tap Push-up

    35% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you push back up, lift your right hand off the ground and tap your left shoulder.
    4. Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder.
    5. Continue alternating shoulder taps with each push-up repetition.
    6. Maintain a stable core and avoid excessive hip rotation throughout the exercise.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: pectorals, not shoulders
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  7. Korean DipsPlay demonstration

    7. Korean Dips

    35% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not shoulders
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Alternating Deltoid Raise
    • Balance: harder to stay steady on than the Alternating Deltoid Raise
  8. Linear 3-part Start Technique

    8. Linear 3-part Start Technique

    35% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
    2. Place your right hand onto the line, and thing bring your nose close to your left knee.
    3. Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.
    4. Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: hamstrings, not shoulders
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Alternating Deltoid Raise
  9. Captains Chair Straight Leg RaisePlay demonstration

    9. Captains Chair Straight Leg Raise

    34% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads.
    2. Keep your upper body stable and your back straight.
    3. Engage your abs and lift your legs up in front of you, keeping them straight.
    4. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    5. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not shoulders
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: easier to stay steady on than the Alternating Deltoid Raise
  10. Modified Hindu Push-upPlay demonstration

    10. Modified Hindu Push-up

    34% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, not shoulders
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Alternating Deltoid Raise

Why You Might Need an Alternating Deltoid Raise Alternative

You might substitute the Alternating Deltoid Raise for pain management, lack of dumbbells, plateaus, or to prioritize compound strength. The lateral raise isolates glenohumeral abduction and stresses the middle deltoid; if you have subacromial irritation, choose a scapular-plane movement or lower load. Also swap in compounds like the single-arm overhead press to recruit deltoids plus triceps and core when you need more systemic loading. Technique cue: control the eccentric phase and avoid shrugging, keep the scapula depressed to reduce trapezius dominance and preserve deltoid isolation.

Alternating Deltoid Raise FAQ

What muscles does Alternating Deltoid Raise work?

The Alternating Deltoid Raise primarily targets the middle (lateral) deltoid via glenohumeral abduction. It also recruits the anterior and posterior deltoid fibers to a lesser degree, plus stabilizers like the supraspinatus and the scapular stabilizers. Cue: lead with the elbow and keep the scapula stable to maximize middle deltoid activation.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology